[vc_row][vc_column][vc_column_text] Happy Birthday today to Melinda C! [/vc_column_text][vc_single_image image="9166" img_size="large"][vc_column_text] We start our "high intensity day" with a strength workout of Hang Squat Cleans. It's a good primer for our metcon - the benchmark girl Grace. We'll compare scores to the last time we did Grace. For time: 30x Clean...
[vc_row][vc_column][vc_single_image image="9160" img_size="large" add_caption="yes"][vc_column_text]Memorial Day Murph is coming! This is the last week of our 10 rep squat cycle. Congratulations! What have you learned about your squat? consistency depth squat strength core strength Our press today is the BB Strict Press and we'll superset with some back work. Our hinge...
[vc_row][vc_column][vc_single_image image="9153" img_size="large"][vc_column_text]Good Monday to you Legends! Our Monday four-rounder will have you starting with "rope-a-dope", and continuing your efforts with KB swings, burpees and DB DL's. Next, a metcon for time of Dbl DB HPC's & air squats - continuing our work toward Memorial Day Murph. After we recover...
[vc_row][vc_column][vc_single_image image="8267" img_size="large"][vc_column_text] Today we begin with Bench Press - descending rep scheme, increasing loads. Next - teams of 2 will attack a classic CrossFit Benchmark: Jackie - ish. We'll team with HKM as a sub for the longer row - then split 50 BB Thrusters and 30 pull ups...
[vc_row][vc_column][vc_single_image image="9140" img_size="large"][vc_column_text]This is week 9 of our 10 week, 10 rep squat cycle. Onward After squatting, our press will be a BB Strict Press. Working some mid-back work in between lifts. Next, a descending rep scheme in our DL sets - with some postural drills prior to lifting. We'll...
[vc_row][vc_column][vc_single_image image="8055" img_size="large" alignment="center"][vc_column_text]That topic is SO BORING! You mean, no "cleanse", no "special diet", no "magic pill", no "super-tea", no "daily facebook or Instagram post-worthy gimmick or single exercise that'll save the world"? Nope. Nothing at all sexy to drag you into this post. But I do hope you'll...
[vc_row][vc_column][vc_single_image image="9179" img_size="large" alignment="center"][vc_column_text]What's missing in this picture? If you're a member, you probably guessed it...the red X's. Almost two years ago in the "other gym", we actually used caution tape to delineate set training areas that you didn't move out of. On our Legends side, we used big blue...
[vc_row][vc_column][vc_single_image image="9137" img_size="large"][vc_column_text]Our four-rounder for the day will bring you the following: squats to help prep you for Murph, a fun opportunity to work EITHER snatch or clean and jerk, some core work (of course) and a heavy KB swing. This will take a while! Next, a metcon-ny piece alternating...
[vc_row][vc_column][vc_column_text] Happy Birthday Maxine and Linda H! [/vc_column_text][vc_single_image image="8164" img_size="large"][vc_column_text]Our Friday metcon is a version of Diane - a CrossFit Benchmark Girl. You'll see a deadlift and a loaded shoulder. Next, a longer bout of core work, after we're recovered from Diane. And finally, some bodybuilding to round out the...
[vc_row][vc_column][vc_single_image image="8357" img_size="large"][vc_column_text] We start our strength-biased Wednesday with week 8 of our 10 week squat cycle. Our press is a barbell push press in descending reps. We'll superset with rig work. Finally, our hinge is a single-leg DL with a DB. Next, we'll work some non-weighted high rep squats,...